Beep Test
Beep Test is used to predict VO2Max based on your level and shuttle score from 20 meters shuttle run test. Fitness rating can be predicted based on the VO2Max Score. VO2Max calculations can be done using Ramsbottom equation or Ahmaidi equation or St. Clair Gibson equation. This calculator uses Ramsbottom equation. Beep test is the most used aerobic fitness test. It is also known as bleep test score, pacer test, leger test or 20 meter shuttle run test.
Calculator of Beep Test VO2Max
Formula of Beep Test VO2Max
VO2Max= 3.46 * (L + SN / (L * 0.4325 + 7.0048)) + 12.2
- VO2Max = Beep Test
- SN = No. of Shuttles
- L = Level
How is the beep test conducted?
The beep test contains 21 levels. The user participating in the test will have to run 20mts once he hears the beep sound. He has to wait with one foot over the line before running back to the starting point after hearing another beep. The time given to run 20mts decreases as the level progresses. Fitness score is the point when the runner misses two consecutive 20 mts.
Maximal Oxygen Uptake Norms for Men (ml/kg/min)
| Age (years) | ||||||
|---|---|---|---|---|---|---|
| Rating | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Excellent | > 60 | > 56 | > 51 | > 45 | > 41 | > 37 |
| Good | 52-60 | 49-56 | 43-51 | 39-45 | 36-41 | 33-37 |
| Above Average | 47-51 | 43-48 | 39-42 | 36-38 | 32-35 | 29-32 |
| Average | 42-46 | 40-42 | 35-38 | 32-35 | 30-31 | 26-28 |
| Below Average | 37-41 | 35-39 | 31-34 | 29-31 | 26-29 | 22-25 |
| Poor | 30-36 | 30-34 | 26-30 | 25-28 | 22-25 | 20-21 |
| Very Poor | < 30 | < 30 | < 26 | < 25 | < 22 | < 20 |
Maximal Oxygen Uptake Norms for Women (ml/kg/min)
| Age (years) | ||||||
|---|---|---|---|---|---|---|
| Rating | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Excellent | > 56 | > 52 | > 45 | > 40 | > 37 | > 32 |
| Good | 47-56 | 45-52 | 38-45 | 34-40 | 32-37 | 28-32 |
| Above Average | 42-46 | 39-44 | 34-37 | 31-33 | 28-31 | 25-27 |
| Average | 38-41 | 35-38 | 31-33 | 28-30 | 25-27 | 22-24 |
| Below Average | 33-37 | 31-34 | 27-30 | 25-27 | 22-24 | 19-21 |
| Poor | 28-32 | 26-30 | 22-26 | 20-24 | 18-21 | 17-18 |
| Very Poor | < 28 | < 26 | < 22 | < 20 | < 18 | < 17 |
Example of Beep Test VO2Max: Bleep Test VO2Max
A 24 year female has beep test score of 7-5, then her level is 7 and 5 is number of shuttles.
VO2Max = 3.46 * (7 + 5 / (7 * 0.4325 + 7.0048)) + 12.2)
Hence, VO2Max is 38.14 and the fitness rating is average.